Uxhumano luni olukhona phakathi kwe-zinc nokuzala, futhi ingakwazi yini i-zinc ukukwenza ube nokuzala okungcono

Uma uzama ukukhulelwa, lokho ukudla kwakho kubaluleke kakhulu kunakuqala. Futhi yize sihlale sizwa nge-folic acid nensimbi, i-zinc nokuzala akuvame ukushiwo ngokwanele – kodwa kuhlobene kakhulu! I-zinc inendima ebalulekile ekuzaleni kwabesilisa nabesifazane, isebenza ukulinganisa amahomoni, isekele ikhwalithi yamaqanda nesidodana, futhi ikhuthaze impilo yokuzala jikelele. Kodwa ngabe ngempela iletha umehluko, ngabe i-zinc iyakwenza ukwazi ukuzala? Nansi into okufanele uyazi ukuthi le nsimbi ithinta kanjani ukuzala.

Indima Ebalulekile Ye-Zinc Ekuzaleni Kwabesifazane

Kwabesifazane, i-zinc ingomdlali omkhulu empilweni yokuzala. Iyadingeka ukuze kukhiqizwe amaqanda avuthiwe, anempilo, ilawule amahomoni, futhi isekele izigaba zokuqala zokukhulelwa. Kwenzeka kanjani lokho? I-zinc isiza ukulinganisa amazinga e-estrogen ne-progesterone, okusho ukuvuthwa kwamaqanda okuvamile nokwandisa ithuba lokukhulelwa. Ngaphezu kwalokho, isiza ekuthuthukisweni kokuqala kweqanda elichumile ngokusekela ukukhiqizwa kwe-DNA nokuhlukana kwamaseli – okubalulekile kwelo mbungu elincane elikhulayo ukuze liqine kusukela ekuqaleni [1].

Ithiphu Eyinhloko: Engeza ukudla okucebe nge-zinc ekudleni kwakho – zama imbewu yekhabe eliphuzi (pumpkin), i-yogurt, nebhontshisi ukuze uthole isikhuthazo esilula. Izinguquko ezincane ezinjengalezi zingaletha umehluko emjikelezweni wakho nasesimweni sakho sokuzala jikelele.

Indlela I-Zinc Ethinta Ngayo Ukuzala Kwabesilisa

I-zinc ayibalulekile kuphela ekuzaleni kwabesifazane – ibalulekile nakuabesilisa. Kubesilisa, i-zinc isekela amazinga e-testosterone, kanti lapho i-zinc iphansi inganciphisa nenani lemidodana yekhwalithi enhle. Yebo, uzwile kahle – ikhwalithi yesidodana ephansi. I-zinc isiza ukukhuphula ukwakheka kwesidodana, ithuthukise ukunyakaza kwaso, futhi ivikele isidodana ekulimazweni okubangelwa ama-oxidative (cabanga ama-antioxidant esebenza). Abesilisa abaqinisekisa ukuthi bathola i-zinc eyanele, ikakhulukazi ngokusebenzisa isithasiselo se-zinc esingcono kakhulu sabesilisa, kungenzeka babe nempilo yesidodana engcono nokunyakaza okungcono, okuyinzuzo enkulu uma nizama ukukhulelwa [2].

Iseluleko Esiphezulu: Amadoda kufanele azame ukwengeza ekudleni kwawo ukudla okufana nenyama enenoni eliphansi, amacereals aqinisiwe, namakinati e-cashew. Lokhu kudla kunikeza umjovo wemvelo we-zinc kanye nempilo yokuzala iyonke.

Ingabe I-Zinc Yenza Ube Nenzalo?

Ngakho nansi imibuzo emkhulu – ingabe i-zinc yenza ube nenzalo? Cha ngokuphelele. Kodwa ingasiza ukwenza umzimba wakho ulungele kakhulu ukukhulelwa. I-zinc isekela uhlelo lokuzala kwabesilisa nabesifazane, idale indawo enempilo yokuchunywa kwembewu nokukhulelwa kwangokuqala [3]. Kwabesifazane, i-zinc isiza ukulinganisela ama-hormone, okungaholela ekuvuthweni kweqanda okuvamile kakhulu [4]. Emadodeni, isiza ekukhiqizeni isidoda esisezingeni eliphezulu esinesivinini esingcono nokuncipha kokungajwayelekile [5].

Kucabange kanje: i-zinc akusona iswishi yomlingo yokuzala, kodwa iyingxenye ebalulekile yomfanekiso omkhulu. Ukudla okuqukethe i-zinc eyanele, kanye nezinye izakhi ezibalulekile ezifana ne-folic acid, i-vitamin D nama-antioxidant, kunika umzimba wakho ithuba elingcono lenqubo enempilo yokukhulelwa. I-supplement yokuzala equkethe i-zinc ingaba inketho ewusizo uma ufuna ukukhulisa inani oyitholayo.

Iseluleko Esiphezulu: Funa i-prenatal noma i-supplement yokuzala equkethe i-zinc namanye amavithamini neziminerali ezise-friendly ekuzaleni. Leyo yindlela enhle yokunikeza umzimba wakho ukwesekwa okwengeziwe ngesikhathi uzama ukukhulelwa.

Ezinye Izincomo Zezakhi Ezisebenza Kahle Ne-Zinc

I-zinc inamandla yodwa, kodwa ibe ngcono kakhulu uma ihlanganiswe nezinye izakhi zokudla ezisekela ukuzala. Nawa amanye amavithamini nezakhi ezisebenza ndawonye ne-zinc:

• I-Folic Acid: Ibalulekile ekwakhekeni kwe-DNA nasekuthuthukisweni kokuqala kwamaseli, okubalulekile empilweni yamaqanda nesidoda [6].
• Ivitamini D: Yaziwa ngokusekela ama-hormone nomzimba wamasosha omzimba, okwenza ilungele impilo yokuzala iyonke [7].
• Ivitamini C Yokuzala: I-antioxidant enamandla evikela amaseli okuzala ekulimazweni futhi isekele umsebenzi wamasosha omzimba [8].
• CoQ10: Isiza ngamandla amaseli futhi ivikela amaqanda engcindezelo, okungaholela ekutheni ikhwalithi yamaqanda ibe ngcono [9].
• IMagnesium: Ilungele ukulawulwa kwamahomoni nokwehlisa ingcindezi, isiza umzimba ukuphatha amazinga okucindezeleka ukuze ube nesistimu yokuzala enempilo [10].

Ndawonye, lezi zakhamzimba zakha indawo elinganiselayo yokuzala. Ngakho-ke, ukudla ukudla okunothe ngakho noma ukuthola isithasiselo esiziqukethe kungase kusekele ukuzala kwakho.

Ithiphu ephezulu: Uma uzama ukukhulelwa, cabanga ngesithasiselo se-prenatal noma sokuzala esihlanganisa inhlanganisela ye-zinc, i-folic acid, kanye ne-vitamin D ukuze ube nokusekelwa okuphelele ekuzaleni.

Imikhiqizo yokudla enothe nge-zinc yokuzala

Nakuba izithasiselo zingasiza, ungathola futhi i-zinc ekudleni oikudlayo. Ezinye zezinto zokudla eziwumthombo omuhle we-zinc zifaka phakathi:

• Oysters nama-shrimp: La makanukwana anamazinga aphezulu kakhulu e-zinc, ikakhulukazi ama-oyster.
• Imbewu kadoti nama-cashew: Ahamba phambili njengenketho ethembele ezitshalweni.
• Imikhiqizo yobisi: Ushizi no-yogurt bane-zinc emunca kalula umzimba.
• Okusanhlamvu okuphelele nezinhlamvu ezinemifino: Nakuba i-zinc ekusanhlamvini nasezinhlamvini zemifino ingamuncwa kancane emzimbeni, kusenamazinga amahle.

Uma uthola kunzima ukuthola i-zinc eyanele ngokudla, isithasiselo sokuzala singaba ukwengeza okuhlakaniphile ukuze sigcwalise izikhala.

Ithiphu ephezulu: Gcina izinhlobo ezahlukene zokudla okunothe nge-zinc ekudleni kwakho masonto onke. Lokhu kukusiza uthole i-zinc eyanele ngokwemvelo, okuyinzuzo enkulu empilweni yakho.

Okubalulekile Ekugcineni

Ngakho, ukufingqa, i-zinc nokuzala kunesixhumanisi esinamandla esithinta kokubili amadoda nabesifazane. I-zinc isekela ukulinganiselwa kwamahomoni, amaqanda anempilo, nesidoda esinamandla esinyakazayo, okwenza kube lula emzimbeni wakho ukukhulelwa. Nakuba i-zinc ingekwenzi ube nenzalo yodwa, iyindlela ebalulekile ohambweni lokuya ekukhulelweni.

Ukwengeza ukudla okunothe nge-zinc ekudleni kwakho, njengobisi nezimbewu zikadoti, noma ukuthatha isithasiselo esihle sokuzala kungasiza ukusekela umzimba wakho. Cabanga ngemikhiqizo evela ku-Conceive Plus, equkethe i-zinc nezinye izakhamzimba ezibalulekile ezidingekayo empilweni yokuzala. Lolu sekelo olwengeziwe lunganika imibhangqwana ezama ukukhulelwa ithuba elithe xaxa ohambweni lwabo lokuzala, lubasize balungise imizimba yabo ngokwemvelo ukuze bakhulelwe ngempumelelo.

Imibuzo evame ukubuzwa

Ingabe i-zinc yenza ube nenzalo?

I-zinc yodwa ayikwenzi ube nenzalo, kodwa ithuthukisa impilo yokuzala, okwandisa amathuba akho okukhulelwa ngokusekela amaqanda anempilo nesidoda esinempilo.

Kufanele ngithole i-zinc engakanani nsuku zonke ukuze ngisekele ukuzala?

Abesifazane ngokuvamile badinga cishe u-8 mg ngosuku, kanti abesilisa badinga cishe u-11 mg. Ungase ufune ukubuza udokotela izincomo ezithile ezisekelwe esimisweni sempilo yakho.

Yiziphi izinhlobo zokudla eziqukethe i-zinc eningi kakhulu ukuze kusizwe ukuzala?

Oyster, imikhiqizo yobisi, amantongomane, imbewu nebhontshisi konke kuyimithombo emihle ye-zinc engasekela impilo yokuzala.

Kulungile yini ukuthatha isengezo se-zinc uma ngizama ukukhulelwa?

Yebo, abantu abaningi bathatha i-zinc njengengxenye yesengezo sangaphambi kokukhulelwa noma isengezo sokwandisa ukuzala ukuze bathuthukise impilo yokuzala. Hlala uthintana nomhlinzeki wezempilo kuqala.

Ingabe i-zinc isiza ekwandiseni ukuzala kwabesilisa?

Yebo, i-zinc isiza ukuthuthukisa ikhwalithi yesidoda futhi isekele ukukhiqizwa kwe-testosterone, okuyisihluthulelo ekuzalaneni kwesilisa.

Izinkomba zezincwadi

1. Goldenberg, R. L., Tamura, T., Neggers, Y., Copper, R. L., Johnston, K. E., DuBard, M. B., & Hauth, J. C. (1995). Umthelela wokuthatha izengezo ze-zinc emiphumeleni yokukhulelwa. JAMA. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/7629954/
2. Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W., & Brewer, G. J. (1996). Izinga le-zinc namazinga e-testosterone egazini labantu abadala abaphilile. Nutrition (Burbank, Los Angeles County, Calif.). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/8875519/
3. Wong, W. Y., Thomas, C. M., Merkus, J. M., Zielhuis, G. A., & Steegers-Theunissen, R. P. (2000). Ukungabi nenzalo okwenzeka ngenxa yezici zesilisa: izimbangela ezingaba khona nomthelela wezici zokudla okunempilo. Fertility and sterility. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/10688992/
4. Maret, W., & Sandstead, H. H. (2006). Izidingo ze-zinc kanye nezingcuphe nezinzuzo zokuthatha izengezo ze-zinc. Ijenali yama-trace elements emithini nase-biology: umqulu we-Society for Minerals and Trace Elements (GMS). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/16632171/
5. Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Uhlolojikelele ngensimbi (iron) nokubaluleka kwayo empilweni yomuntu. Ijenali yocwaningo kwezesayensi yezokwelapha: ijenali esemthethweni ye-Isfahan University of Medical Sciences. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/24778671/
6. Bailey, L. B., & Gregory, J. F., 3rd (1999). Ukuvuselelwa kwamandla kwe-folate nezidingo zayo. Ijenali ye-nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/10203550/
7. Holick M. F. (2007). Ukushoda kwe-Vithamini D. Ijenali yase-New England yezokwelapha. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/17634462/
8. Hemilä H. (2017). I-Vithamini C neZifo Ezithathelwanayo. Nutrients. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/28353648/
9. Bentinger, M., Brismar, K., & Dallner, G. (2007). Indima ye-antioxidant ye-coenzyme Q. Mitochondrion, 7 Suppl. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/17482888/
10. Rude, R. K., Singer, F. R., & Gruber, H. E. (2009). Imithelela emathanjeni nasekumeni kwamahomoni yokushoda kwe-magnesium. Ijenali ye-American College of Nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19828898/